VEGAN - potato stew

[Guest guest]

to up the protein in this meal, serve a salad of dark leafy greens and mixed

beans.

 

 

* Exported from MasterCook *

 

Potato and Vegetable Stew

 

Recipe By :Vegetarian Cooking for Healthy Living

Serving Size : 8 Preparation Time :0:00

Categories : New Import

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large chopped onion

3 cloves garlic -- minced

28 ounces canned Italian style stewed tomatoes -- (3 1/2 cups)

1 large green pepper -- seeded and cut into chunks

6 small white potatoes; unpeeled -- cut into 1-inch pieces

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon mixed Italian herbs

1/2 teaspoon salt

2 cups frozen peas and carrots

cooking spray

 

Saute onion and garlic in a large kettle which has been sprayed with a cooking

spray. Add all remaining ingredients except peas and carrots. Bring to a boil,

cover, reduce heat and continue cooking about 20 minutes or until potatoes are

just tender. Add peas and carrots and continue cooking about 5 minutes or until

stew is heated thoroughly.

 

Nutrient Analysis: 93 Calories, 3 g Protein, 21.5 g Carbohydrate, 0.5 g Fat

(5%), 0 mg Cholesterol, 409 mg Sodium, 2 g Fiber. Exchanges: 1 vegetable, 1

starch

 

Source:

" Vegetarian Cooking For Healthy Living: An Ultra Low-fat Nutrition Guide for

Living Well by Jamie Gates Galeana, MS, RD and Mary Ter Meer, BS "

Copyright:

" 1997, 1999 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 131 Calories; trace Fat (2.9% calories

from fat); 4g Protein; 30g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol;

193mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Fat.

 

Serving Ideas : Leafy green salad with beans

 

NOTES : Equally good hot or cold, this stew is a good choice for a summer picnic

and it's even better the second day.

 

Nutr. Assoc. : 0 0 26427 0 4608 0 0 4164 0 0 0

=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~

Kitpath's Riverside, Recipes and Things Mastercook

and more at http://home.earthlink.net/~kitpath/